We know that ‘good bacteria’ is important for maintaining a healthy digestive system, but there can be wider benefits too. As well as helping allergies, eczema, and the immune system, clinical trials have now suggested links between a child’s microbiome and toddler behaviour as well as autism spectrum disorders.

Microbiome is a community (biome) of microorganisms that, in this instance, exist in the gut and are crucial to digestion and general well-being. Thinking about nurturing the ‘rainforest’ that lives in your child’s gut is a worthwhile intention when deciding what to pack in their daily lunch.

A variety of vegetables, fruit, prebiotic and fermented foods are helpful when it comes to encouraging healthy gut flora and discouraging bad bacteria from taking hold.

Lunchbox ideas that have the added benefit of boosting gut health include:

• Mountain bread wraps or a nutritious sourdough bread with roast beef, hummus, avocado, sauerkraut & capsicum
• Vegetarian meatballs
• Bone broth hummus
• Choc, kale + hemp bliss balls
• Scrolls with miso banana filling
• Wholesome zucchini crackers
• Homemade gummies

Store-bought ideas:

• Organic seaweed
• Probiotic bliss bites
• Veggie sticks
• Fresh fruit
• Kefir with berries

If children have had a bout of illness or course of antibiotics, gut health is even more important to consider when deciding what to pack in their lunch.

The most important thing to aim for is to eat the rainbow, ensuring a variety of colours from veggies and fruit on a weekly basis and to sneak these into other ‘easier to accept’ foods such as smoothies or sauces if children are going through a fussy eating phase.